Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7
Lactate Threshold Repeats Moderate Rhythm Long Run
Easy Run Easy Run 15 minute warm-up Easy Run Easy Run Easy Run 110-120 minutes
40-50 minutes 60-70 minutes 3 x 10:00 w 2:00 jog 60-70 minutes 70-75 minutes 60-70 minutes at Moderate Pace
15 minute cool-down
Secondary 20-30 minute easy run 20-30 minute easy run
Strength Leg Strength Circuit Form Drill & Core Circuits Core Circuit Leg Strength Circuit Form Drill & Core Circuits Core Circuit -
Fast Repeats Fast Finish Long Run
Easy Run Easy Run 10-15 minute warm-up Easy Run Easy Run Easy Run 95 minutes
40-50 minutes 60-70 minutes 18 x 1:00 w 1:00 jog 60-70 minutes 75-80 minutes 60-70 minutes First 60 mins @ easy pace
10-15 minute cool-down last 35 mins @ AT Pace
Secondary 20-30 minute easy run 20-30 minute easy run
Strength Leg Strength Circuit Form Drill & Core Circuits Core Circuit Leg Strength Circuit Form Drill & Core Circuits Core Circuit -
Lactate Threshold Tempo Moderate Rhythm Long Run
Easy Run Easy Run 15 minute warm-up Easy Run Easy Run Easy Run 120-130 minutes
40-50 minutes 60-70 minutes 24 minute LT Tempo 60-70 minutes 80-85 minutes 60-70 minutes at Moderate Pace
15 minute cool-down
Secondary 20-30 minute easy run 20-30 minute easy run
Strength Leg Strength Circuit Form Drill & Core Circuits Core Circuit Leg Strength Circuit Form Drill & Core Circuits Core Circuit -
VO2 Max Repeats Steady State Long Run
Easy Run Easy Run 10-15 minute warm-up Easy Run Easy Run Easy Run 100 minutes
40-50 minutes 60-70 minutes 8 x 3:00 w 2:15 jog 60-70 minutes 85-90 minutes 60-70 minutes at Steady State Pace
10-15 minute cool-down
Secondary 20-30 minute easy run 20-30 minute easy run
Strength Leg Strength Circuit Form Drill & Core Circuits Core Circuit Leg Strength Circuit Form Drill & Core Circuits Core Circuit -
Lactate Threshold Repeats Moderate Rhythm Long Run
Easy Run Easy Run 15 minute warm-up Easy Run Easy Run Easy Run 120-130 minutes
40-50 minutes 60-70 minutes 3 x 11:00 w 2:10 jog 60-70 minutes 90 minutes 60-70 minutes at Moderate Pace
15 minute cool-down
Secondary 20-30 minute easy run 20-30 minute easy run
Strength Leg Strength Circuit Form Drill & Core Circuits Core Circuit Leg Strength Circuit Form Drill & Core Circuits Core Circuit -
Grove Repeats Fast Finish Long Run
Easy Run Easy Run 10-15 minute warm-up Easy Run Easy Run with Pick-Ups Easy Run 100 minutes
40-50 minutes 65-75 minutes 6 x 5:00 w 2:30 jog 65-75 minutes 90 minutes 65-75 minutes First 60 mins @ easy pace
10-15 minute cool-down 8 x :30 pick-ups w 1:00 jog last 40 mins @ AT Pace
Secondary 20-30 minute easy run 20-30 minute easy run
Strength Leg Strength Circuit Form Drill & Core Circuits Core Circuit Leg Strength Circuit Form Drill & Core Circuits Core Circuit -
Lactate Threshold Tempo Moderate Rhythm Long Run
Easy Run Easy Run 15 minute warm-up Easy Run Easy Run with Pick-Ups Easy Run 120-130 minutes
40-50 minutes 65-75 minutes 27 minute LT Tempo 65-75 minutes 90 minutes 65-75 minutes at Moderate Pace
15 minute cool-down 8 x :30 pick-ups w 1:00 jog
Secondary 20-30 minute easy run 20-30 minute easy run
Strength Leg Strength Circuit Form Drill & Core Circuits Core Circuit Leg Strength Circuit Form Drill & Core Circuits Core Circuit -
Hill Repeats Steady State Long Run
Easy Run Easy Run 10-15 minute warm-up Easy Run Easy Run with Pick-Ups Easy Run 100 minutes
40-50 minutes 65-75 minutes 15 x 1:00 Hill w jog down 65-75 minutes 90 minutes 65-75 minutes at Steady State Pace
10-15 minute cool-down 8 x :30 pick-ups w 1:00 jog
Secondary 20-30 minute easy run 20-30 minute easy run
Strength Leg Strength Circuit Form Drill & Core Circuits Core Circuit Leg Strength Circuit Form Drill & Core Circuits Core Circuit -
Aerobic Threshold Repeats Moderate Rhythm Long Run
Easy Run Easy Run 15 minute warm-up Easy Run Easy Run with Pick-Ups Easy Run 120-130 minutes
Week 1
Primary
Week 6
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Week 7
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Week 8
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Week 9
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Week 5
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High Duration
Primary Week 2
Primary
Week 3
Primary
Week 4
40-50 minutes 65-75 minutes 3 x 20:00 w 3:00 jog 65-75 minutes 90 minutes 65-75 minutes at Moderate Pace
15 minute cool-down 8 x :30 pick-ups w 1:00 jog
Secondary 20-30 minute easy run 20-30 minute easy run
Strength Leg Strength Circuit Form Drill & Core Circuits Core Circuit Leg Strength Circuit Form Drill & Core Circuits Core Circuit - VO2 Max Repeats
Easy Run Easy Run 10-15 minute warm-up Easy Run Easy Run Easy Run 10k to 15k Race
40-50 minutes 65-75 minutes 12 x 2:00 w 1:30 jog 65-75 minutes 40-50 minutes 20-30 minutes Race
10-15 minute cool-down
Secondary 20-30 minute easy run 20-30 minute easy run
Strength Leg Strength Circuit Form Drill & Core Circuits Core Circuit Core Circuit -
Moderate Rhythm Long Run
Easy Run Easy Run Easy Run Easy Run Easy/Brisk Run Easy Run 120-130 minutes
20-30 minutes 40-50 minutes 70-80 minutes 70-80 minutes First 45 minutes easy pace 70-80 minutes at Moderate Pace
Last 45 minutes brisk pace
Secondary 20-30 minute easy run
Strength Form Drill & Core Circuits Core Circuit Leg Strength Circuit Form Drill & Core Circuits Core Circuit -
Hill Repeats Fast Finish Long Run
Easy Run Easy Run 10-15 minute warm-up Easy Run Easy Run with Pick-Ups Easy Run 100 minutes
40-50 minutes 70-80 minutes 12 x 1:30 Hill w jog down 70-80 minutes 90 minutes 70-80 minutes First 60 mins @ easy pace
10-15 minute cool-down 8 x :30 pick-ups w 1:00 jog last 40 mins @ AT Pace
Secondary 20-30 minute easy run 20-30 minute easy run
Strength Leg Strength Circuit Form Drill & Core Circuits Core Circuit Leg Strength Circuit Form Drill & Core Circuits Core Circuit -
Lactate Threshold Repeats Moderate Rhythm Long Run
Easy Run Easy Run 10 minute warm-up Easy Run Easy Run with Pick-Ups Easy Run 130-140 minutes
40-50 minutes 70-80 minutes 4 x 10:00 w 2:00 jog 70-80 minutes 90 minutes 70-80 minutes at Moderate Pace
10 minute cool-down 8 x :30 pick-ups w 1:00 jog (20 mile max)
Secondary 20-30 minute easy run 20-30 minute easy run
Strength Leg Strength Circuit Form Drill & Core Circuits Core Circuit Leg Strength Circuit Form Drill & Core Circuits Core Circuit -
Grove Repeats Fast Finish Long Run
Easy Run Easy Run 10-15 minute warm-up Easy Run Easy Run with Pick-Ups Easy Run 105 minutes
40-50 minutes 70-80 minutes 6 x 5:00 w 2:30 jog 70-80 minutes 90 minutes 70-80 minutes First 60 mins @ easy pace
10-15 minute cool-down 8 x :30 pick-ups w 1:00 jog last 45 mins @ AT Pace
Secondary 20-30 minute easy run 20-30 minute easy run
Strength Leg Strength Circuit Form Drill & Core Circuits Core Circuit Leg Strength Circuit Form Drill & Core Circuits Core Circuit -
Lactate Threshold Tempo Moderate Rhythm Long Run
Easy Run Easy Run 15 minute warm-up Easy Run Easy Run with Pick-Ups Easy Run 90-100 minutes
40-50 minutes 60-70 minutes 30 minute LT Tempo 60-70 minutes 80 minutes 60-70 minutes at Moderate Pace
15 minute cool-down 8 x :30 pick-ups w 1:00 jog
Secondary 20-30 minute easy run 20-30 minute easy run
Strength Leg Strength Circuit Form Drill & Core Circuits Core Circuit Leg Strength Circuit Form Drill & Core Circuits Core Circuit -
Easy Run Easy Run Easy Run with Pick-Ups Easy Run Easy Run Easy Run Half Marathon
40-50 minutes 60-70 minutes 60 minutes 60-70 minutes 40-50 minutes 20 minutes Race
8 x :30 pick-ups w 1:00 jog Secondary 20-30 minute easy run
Strength Leg Strength Circuit Form Drill & Core Circuits Core Circuit Core Circuits - -
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Week 13
Week 16
Primary Week 12
Primary
Primary
Week 14
Primary
Week 15
Primary Week 9
Easy Runs
promote recovery from stress workouts while maintaining or advancing cardiovascular fitness and adaptations to running Primary
between 20 and 90 minutes of easy running Primary
Week 10
Primary
Week 11
High Duration
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strong, smooth rhythm; pressing but sustainable for extended periods 88-92% of Maximum Heart Rate
see Lactate Threshold pace on the "Aerobic Titan Pace Calculator"
Alternatively, this workout can be done on a treadmill, and doing recovery jog at 0% incline for 100% of the repeat duration
Lactate Threshold (LT) Tempo Run Stress - Stamina
improves lactate threshold and efficiency at dissipating lactate; the ability to run at a quick pace for extended periods of time Continuous run of 24 to 30 minutes in your lactate threshold range
moderate hill of 4-6% incline
slow jog back down the hill to starting spot hard, quick, aggressive rhythm, but never straining N/A (not a good guide for this workout)
pace will depend on incline and length of hill but approx. Groove to Lactate Threshold pace range on "Aerobic Titan Calculator"
Repeats of between :30 and 2:00 up a hill, totaling 12 to 20 minutes
comfortable and relaxed, can easily carry on a conversation with training partner, never pushing the pace
Stress - Speed
improves speed, stride power and running economy
93-97% of Maximum Heart Rate (after ramp up over first 60-90 seconds) see Groove pace on the "Aerobic Titan Pace Calculator"
Stress - Speed
improves stride power and running economy Fast Repeats
Groove Repeats
Hill Repeats
Repeats of between :30 and 2:00, totaling 12 to 20 minutes 65% to 75% of Heart Rate Max.
see Easy pace on the "Aerobic Titan Pace Calculator"
Stress - Speed
improves body’s adaptations to running in a higher lactate environment and running at a high percentage of max. HR for extended periods of time Repeats of between 4:00 and 8:00, totaling 28 to 36 minutes
slow jog of 50% of repeat duration between repeats (up to 3:00 max) quick, strong rhythm; pressing but sustainable for moderate durations see VO2 Max pace on the "Aerobic Titan Pace Calculator"
slow jog of 100% of repeat duration between repeats hard, quick, aggressive rhythm, but never straining N/A (not a good guide for this workout)
see Fast pace on the "Aerobic Titan Pace Calculator"
VO2 Max Repeats Stress - Speed
improves maximum oxygen intake/utilization (VO2 Max) and stresses aerobic power Repeats of between 2:00 and 5:00, totaling 20 to 28 minutes
slow jog of 75% of repeat duration between repeats (up to 3:00 max) strong, hard rhythm, but smooth and controlled
98-100% of Maximum Heart Rate (after ramp up over first 60-90 seconds)
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Aerobic Threshold (AT) Progression Run Stress - Stamina
improves aerobic threshold and efficiency at using energy sources; the ability to run at a quick pace for extended periods of time Continuous run of 48 to 60 minutes increasing in intensity during the run
starts off as a brisk rhythm and gradually ramps up in intensity until reaching a strong, smooth pressing but sustainable rhythm Repeats of between 10:00 and 40:00, totaling 60 to 80 minutes
slow jog of 15% of repeat duration between repeats (up to 3:00 max) comfortably quick rhythm; strong but smooth and controlled 84-88% of Maximum Heart Rate
see Aerobic Threshold pace on the "Aerobic Titan Pace Calculator"
84-88% of Maximum Heart Rate
see Aerobic Threshold pace on the "Aerobic Titan Pace Calculator"
Aerobic Threshold (AT) Repeats Stress - Stamina
improves aerobic threshold and efficiency at using energy sources; the ability to run at a quick pace for extended periods of time Aerobic Threshold (AT) Tempo
Stress - Stamina
improves aerobic threshold and efficiency at using energy sources; the ability to run at a quick pace for extended periods of time Continuous run of 48 to 60 minutes in your aerobic threshold range
comfortably quick rhythm; strong but smooth and controlled
improves lactate threshold and efficiency at dissipating lactate; the ability to run at a quick pace for extended periods of time Continuous run of 24 to 30 minutes alternating intensities every 3 minutes between 2 different intensities
alternates segments between a comfortably quick rhythm and a quick, strong rhythm alternates segments between approx. 84-88% and 93-97% of Maximum Heart Rate
alternates segments between Aerobic Threshold (AT) Pace and Groove Pace - see "Aerobic Titans Pace Calculator"
starts off as a comfortably quick rhythm and gradually ramps up in intensity until reaching a quick, strong rhythm by the end starts at approx 84-88% and ramps up to 93-97% of Maximum Heart Rate by the end
Starts at Aerobic Threshold Pace and ramps up to Groove Pace - see "Aerobic Titan Pace Calculator "
Stress - Stamina
see Lactate Threshold pace on the "Aerobic Titan Pace Calculator"
Lactate Threshold (LT) Progression Run Stress - Stamina
improves lactate threshold and efficiency at dissipating lactate; the ability to run at a quick pace for extended periods of time Continuous run of 24 to 30 minutes increasing in intensity/speed during the run
Lactate Threshold (LT) Wave Tempo
improves lactate threshold and efficiency at dissipating lactate; the ability to run at a quick pace for extended periods of time Repeats of between 5:00 and 20:00, totaling 30 to 40 minutes
slow jog of 20% of repeat duration between repeats (up to 3:00 max) strong, smooth rhythm; pressing but sustainable for extended periods 88-92% of Maximum Heart Rate
Lactate Threshold (LT) Repeats Stress - Stamina
High Duration
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Continuous run of 75 to 150 minutes with the first 20-40% at an Easy Pace, the middle 40-60% at between AT Pace or Brisk Pace, and the last 20-40% at Easy Pace
improves glycogen storage capacity, improves energy usage efficiency, advances cardiovascular adaptations, hardens body and mind to extended efforts at a moderately quicker intensity Continuous run of 75 to 150 minutes at a moderate rhythm
steady state effort, somewhat comfortable but with some sustainable intensity added 78-82% of Maximum Heart Rate
see Steady State Pace on "Aerobic Titans Pace Calculator"
Take 3-6 oz of fluids once every 20-30 minutes a gel/GU once every hour (if needed/desired)
Tempo Long Run Stress - Endurance/Stamina
Fast Finish Long Run Stress - Endurance/Stamina 75-79% of Maximum Heart Rate
see Moderate Pace on "Aerobic Titans Pace Calculator"
Take 3-6 oz of fluids once every 20-30 minutes a gel/GU once every hour (if needed/desired)
Steady State Long Run Stress - Endurance
Moderate Rhythm Long Run Stress - Endurance
improves glycogen storage capacity, improves energy usage efficiency, advances cardiovascular adaptations, hardens body and mind to extended efforts Continuous run of 90 to 200 minutes at a moderate rhythm
comfortably and relaxed but never lagging rhythm (i.e. moderate rhythm), just a hair quicker than easy pace runs
the first and last segment at a comfortable and relaxed rhythm with the middle segment at a comfortably quick or brisk rhythm 65-75% of Maximum Heart Rate during the first and last segments and 80-88% during the middle segment
improves energy usage efficiency at faster paces while in lower or partially depleted glycogen state, improves glycogen storage capacity, advances cardiovascular adaptations, hardens body and mind to running at quicker paces while tired/depleted
see Easy Pace, Brisk Pace or Aerobic Threshold Pace on "Aerobic Titans Pace Calculator"
Take 3-6 oz of fluids once every 20-30 minutes a gel/GU once every hour (if needed/desired)
improves the body's efficiency at using different energy sources; hardens the body & mind to longer durations at moderate intensities Continuous run of 60 to 100 minutes at a brisk rhythm (ease into pace/effort range over the first 5 minutes)
brisk rhythm at a moderately strong intensity, focus is on staying as smooth and relaxed as possible at this pace 80-84% of Maximum Heart Rate
see Brisk Pace on "Aerobic Titans Pace Calculator"
Continuous run of 48 to 60 minutes alternating intensities every 6 minutes between 2 different intensities alternates segments between a brisk rhythm and a strong, smooth pressing but sustainable rhythm alternates segments between approx. 80-84% and 88-92% of Maximum Heart Rate
alternates segments between Brisk Pace and Lactate Threshold Pace - see "Aerobic Titans Pace Calculator "
Stress - Stamina Brisk Run
starts at approx 80-84% and ramps up to 88-92% of Maximum Heart Rate by the end
Starts at Brisk Pace and ramps up to Lactate Threshold Pace - see "Aerobic Titans Pace Calculator"
Aerobic Threshold (AT) Wave Tempo Stress - Stamina
improves aerobic threshold and efficiency at using energy sources; the ability to run at a quick pace for extended periods of time
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2 sets of 10-50 2 sets of 20-50 2 sest of 10-30 2 sets of :30 - 1:00
2 x 20-40 meters 2 x 20-40 meters 2 x 20-40 meters 2 x 20-40 meters
2 x 15-20 meters 2 x 10-20m (each leg) 2 x 10-20m (each leg)
2 x 10-20 meters See video on Aerobic Titans Marathon Club website See video on Aerobic Titans Marathon Club website See video on Aerobic Titans Marathon Club website See video on Aerobic Titans Marathon Club website
See video on Aerobic Titans Marathon Club website See video on Aerobic Titans Marathon Club website See video on Aerobic Titans Marathon Club website See video on Aerobic Titans Marathon Club website See video on Aerobic Titans Marathon Club website See video on Aerobic Titans Marathon Club website
Backwards Rail Walk
Form Drill Circuit High Knees Drill
Butt Kicks Drill B-Skips Drill Karaoke Drill Push-Ups Bicycle Crunches
Prone Alternate Arm Leg Raises
See video on Aerobic Titans Marathon Club website
See video on Aerobic Titans Marathon Club website Dynamic Plank
Leg Strength Circuit Walking Lunges
Bench Step-Ups Lateral Band Walk
Core Circuit
see Easy Pace and Aerobic Threshold or Brisk paces on "Aerobic Titans Pace Calculator"
Take 3-6 oz of fluids once every 20-30 minutes a gel/GU once every hour (if needed/desired)
Continuous run of 75 to 150 minutes with the first 60-80% at an Easy Pace, and the last 20-40% of the run at AT Pace or Brisk Pace
Note: if using Heart Rate as your guide it is important to know your actual Maximum Heart Rate as tested in the real world and not based on a formula. Heart rates can vary significantly from individual to individual of similar fitness and age. Also it is important to have a accurate and reliable heart rate monitor. It is recommended that heart rate, if used, be used in conjunction with pace or feel (or both).
improves energy usage efficiency at faster paces while in lower or partially depleted glycogen state, improves glycogen storage capacity, advances cardiovascular adaptations, hardens body and mind to running at quicker paces while tired/depleted
the first segment at a comfortable and relaxed rhythm with the last segment at a comfortably quick rhythm 65-75% of Maximum Heart Rate during the first segment and 80-88% during the last segment
